As summer temperatures rise, it can be difficult to get a good night’s sleep. Sweating, tossing and turning, and struggling to find a comfortable position can leave you feeling tired and groggy during the day.

Fortunately, there are several ways to beat the heat while sleeping and stay cool and comfortable all night long. Here are some tips to help you stay chill and get the rest you need.

Invest in Breathable Bedding

One of the easiest ways to stay cool while sleeping is to invest in breathable bedding. Look for lightweight sheets and pillowcases made from natural fabrics like cotton or linen.

These materials are more breathable than synthetic fabrics and will help keep you cool and dry throughout the night.

Use a Cooling Mattress Pad or Topper

If you find yourself getting too hot and sweaty at night, a cooling mattress pad or topper can be a game-changer. These products are designed to wick away moisture and regulate your body temperature, so you can stay cool and comfortable all night long.

Look for options made from cooling gel or moisture-wicking fabrics for the best results.

Try a Breathable Pillow

Just like your sheets, your pillow can have a big impact on your sleep quality in the summer months. Look for a pillow made from breathable materials like cotton or bamboo, which will help keep you cool and dry.

You can also try a pillow designed specifically for hot sleepers, which will feature cooling gel or moisture-wicking technology.

Stay Hydrated

It’s important to stay hydrated during the summer months, especially if you’re struggling to sleep. Drink plenty of water throughout the day and make sure to have a glass of water before bed.

If you’re feeling especially hot at night, keep a glass of ice water next to your bed to sip on as needed.

Avoid Heavy Meals and Alcohol

Eating heavy meals and drinking alcohol before bed can make it harder to sleep, especially when it’s hot outside. These substances can raise your body temperature and cause sweating, leading to a restless night.

Instead, stick to light, refreshing meals and avoid alcohol at least a few hours before bed.

Use a Fan or Air Conditioning

If it’s especially hot outside, a fan or air conditioning can be a lifesaver. Use a fan to circulate air in your bedroom and create a cool breeze. If you have air conditioning, set it to a comfortable temperature before you go to bed.

Just be sure to keep the air moving by using a fan or leaving your bedroom door open.

Take a Cool Shower or Bath

A cool shower or bath before bed can help lower your body temperature and make it easier to sleep. Make sure the water isn’t too cold, though, as this can cause your body to shiver and actually raise your core temperature.

Wear Lightweight Clothing

What you wear to bed can also impact your sleep quality in the summer months. Stick to lightweight, breathable clothing made from natural fabrics like cotton or linen.

Avoid synthetic fabrics, as these can trap heat and moisture and leave you feeling hot and uncomfortable.

Keep Your Bedroom Dark and Quiet

A dark and quiet bedroom can help you fall asleep faster and stay asleep longer. Use blackout curtains or blinds to block out light and keep your bedroom as quiet as possible.

If you live in a noisy area, consider using a white noise machine to drown out any outside sounds.

Adjust Your Sleeping Position

Your sleeping position can also impact how hot or cool you feel at night. If you’re feeling too warm, try sleeping on your back with your arms and legs spread out. This will help promote air circulation around your body.

Alternatively, you can try sleeping with a pillow between your legs or under your knees to help keep your body aligned and comfortable.